Warm-up
100 Calorie Row or 75 Calorie Bike
Strength
Sumo Deadlift
5×5 As Heavy As Possible
No Bounce – Silent
Lite= Use KB if needed.
Met-Con
RX
3 Rounds:
Row 500m
12 Deadlift 275/195lbs
21 Ring Dips
Scaled
3 Rounds:
Row 500m
12 Deadlift 225/155lbs
21 Ring Dips or Banded Ring Dips
Lite
3 Rounds:
Row 500m
12 Doube KB Deadlift
21 Banded Ring Dips or Bench Dips
Sidework
10 Rounds:
10/7 Cals on Assault Bike
30 Double Unders
Rest 1:00
